High cholesterol is a major risk factor for heart disease and stroke, two of the leading causes of mortality in the United States. Fortunately, you have the power to control your cholesterol levels with the types of foods that you eat. Limiting intake of certain types of fats and cholesterol, while simultaneously increasing intake of fiber-rich foods, can help to lower your cholesterol to normal ranges.
Bad Fats
The biggest factor in high cholesterol is the fat you eat, not the amount of cholesterol in your diet. Total fat intake is not as important as the types of fat you eat. Because fats are lipids, they cannot dissolve in your blood. When you consume high amounts of saturated fats, it increases your LDL cholesterol levels. Trans fats are even more harmful than saturated fats, because not only do they increase your LDL cholesterol levels, but they also decrease your HDL cholesterol levels. If you have high cholesterol, you should limit your saturated fat intake to less than 7 percent of your daily calories. The richest sources of fat in the diet include meat, poultry with the skin, some types of seafood and full-fat dairy products, such as milk and cheese, although coconuts and coconut oil also contribute saturated fat. The worst sources of trans fat include fried foods and processed foods. It is best to avoid trans fat completely, but if you do consume this type of fat, limit your intake to less than 1 percent of total calories.
Good Fats
Polyunsaturated and monounsaturated fats, often referred to as good fats, can help to decrease LDL cholesterol levels. Foods that contain polyunsaturated fats include sunflower oil, canola oil, flax seed oil, walnuts, flax seed and fish. The richest sources of monounsaturated fat include nuts, olive oil, canola oil, peanut oil and sesame seeds. Most of your fat intake should come from unsaturated fats.
Cholesterol
Although it does not have as great of an effect on blood cholesterol as fat, dietary cholesterol can increase your cholesterol levels. Because your liver makes all of the cholesterol you need to function, it is not necessary for you to consume any cholesterol in your diet. The American Heart Association recommends limiting your dietary cholesterol intake to less than 300 mg. The biggest sources of cholesterol in the diet include red meat, egg yolks and shellfish.
Soluble Fiber
Soluble fiber turns into a gel-like material in your digestive tract. This gel-like material slows the absorption rate of bile acids in the digestive tract, which helps to lower your blood cholesterol levels. The best sources of soluble fiber include oats, oatmeal, barley, Brussels sprouts, carrots, beans, prunes and carrots, according to "Nutrition and You" by Joan Salge Blake. Try to include foods rich in soluble fiber as much as possible.
References
- Harvard School of Public Health: Fats and Cholesterol
- American Heart Association: About Cholesterol
- "Nutrition and You"; Joan Salge Blake; 2008
